May 17, 2011
May 21, 2011

After a complete lower-body beat-down on Sunday, it was time for some upper body focused work on Tuesday, mixed in with a little bit of fun.

That’s right, we’re talking about working your bi’s, your guns, your pythons, pipes, jacks, & 22’s.

Strength: 7 x 3-5 Strict Chin-Ups

Scaling Options:
UP = Weight (dumbells between the feet or legs, or plates hung from a belt)

DOWN = Band Assisted & Negatives

To scale down, remember that you should attempt as many reps without assistance as you can. This includes single or individual reps; e.g., if by your 4th set of 7, you can only manage 1 strict chin-up, then knock that single out before finishing off the set with band assisted or negative chin-ups. This includes failed attempts at the first rep! Don’t simply jump straight to the scaled options.

Burn-Out #1: 2 x 1min AMRAP Military Press from the Floor

With an unloaded bar, attempt as many reps as possible in 1min of strict press while seated on the floor. HINT: you’re really gonna need your core for this.

Burn Out #2: 1min AMRAP Barbell Bicep Curls

With an unloaded bar, attempt as many reps as possible in 1min of bicep curls. Requirements: no swingings, no leaning, and full range of motion.

Sometimes, you just gotta have fun with things. Now go enjoy the fact that your arms won’t straighten out until we pick up something heavy on Thursday.

Tom A. helping Dan learn how to be a true vanity lifter


  1. Maiko D. says:

    I’m surprised CFHQ and the Functional Fitness police hasn’t come after you guys ;P

  2. Tom Brose says:

    Come after us? Were testing out the secret final workout for the games!